Forward Omaha Physical Therapy
Forward APRE: The Ultimate Guide to Building Strength
Welcome to Forward APRE: The Ultimate Guide to Building Strength!
Ever heard of APRE? It stands for Autoregulatory Progressive Resistance Exercise, and it’s a game-changer in how we approach workouts and physical therapy. Unlike traditional programs that stick to a set plan, APRE adjusts based on how you’re performing right now. This means your training is always just right—not too hard, not too easy.
Why APRE?
- Personalized Training: APRE adapts to you, making every workout fit your current strength and recovery levels.
- Better Results: Whether you’re healing from an injury or pushing past fitness plateaus, APRE helps you progress efficiently.
- Smart Recovery: Avoid overtraining and undertraining, focusing on what your body needs each day.
In this guide, we’re diving into what APRE is, why it’s awesome, and how you can start using it to boost your workouts or speed up your recovery. Perfect for patients, fitness fans, and therapists alike, this post will give you the tools to make your exercise regimen smarter and more effective.
Ready to make your workouts work smarter, not harder? Let’s get started with APRE.
Sets 1 - 5
When embarking on an APRE routine, your first five sets are the cornerstone of your session, each tailored to how you’re feeling and performing on any given day. Here’s how to navigate these sets:
- Set 1 and 2: These are your warm-up sets, where you’re easing into the groove with lighter weights—50% of your 3RM/6RM/10RM for six reps on the first set and 70% for four reps on the second. They’re designed to prepare your muscles and mind for the heavier lifts to come.
- Set 3: Now you’re starting to challenge yourself with a weight that’s 90% of your rep max. The two reps you perform here set the stage for the critical fourth set, giving you a glimpse into your strength level for the day.
- Set 4: This is where you truly test your limits. It’s about reaching failure near your 3RM (at 93% of 1RM), 6RM (at 85% of 1RM), or 10RM (at 75% of 1RM). How you perform here dictates how you’ll adjust your load for the fifth set.
- Set 5: Based on the outcome of your fourth set, you’ll adjust the weight for your final challenge (see the ‘5th Set at Adjusted Load Table’ above). This set is the culmination of your session’s effort and sets the tone for your next workout.
Editing Your Effort for Optimal Progression
Fine-tuning your effort based on your performance is the essence of APRE. It allows for personalization and progression that traditional programs lack. By following these guidelines, you’re ensuring that each session is a step forward in your strength journey, regardless of the fluctuating factors like recovery and readiness to train.
| SET | APRE 3RM | APRE 6RM | APRE 10RM |
|---|---|---|---|
| 1 | 6 Reps @ 50% of 3RM | 6 Reps at 50% of 6RM | 6 Reps at 50% of 10RM |
| 2 | 4 Reps @ 70% of 3RM | 4 Reps at 70% of 6RM | 4 Reps at 70% of 10RM |
| 3 | 2 Reps @ 90% of 3RM | 2 Reps at 90% of 6RM | 2 Reps at 90% of 10RM |
| 4 | Reps to failure at 3RM (93% of 1RM) | Reps to failure at 6RM (85% of 1RM) | Reps to failure at 10RM (75% of 1RM) |
| 5 | Reps to failure at adjusted load (See 2nd Table) | Reps to failure at adjusted load (See 2nd Table) | Reps to failure at adjusted load (See 2nd Table) |
5th Set at Adjusted Load Table
The 5th set in your APRE workout is crucial for tailoring the day’s session to match your current strength and performance level. This set is all about making smart adjustments based on your 4th set’s performance. Here’s how to determine what weight to use for your 5th set:
- If you managed 1-2 reps: You’re likely at your limit or near it. For APRE 3RM, keep the weight the same or reduce it slightly (5-10lbs) to maintain form. In 6RM and 10RM, if you only hit the lower end of the rep range, decrease the weight slightly to ensure you can complete the set safely and with proper technique.
- For 5-6 reps: You’ve got a bit more in the tank. It’s time to challenge yourself by increasing the weight slightly (5-10lbs) for the next set. This is especially true if you felt you could have done another rep or two.
- Hitting 7 or more reps: You’re on fire today! Your strength is peaking, so bump up the weight significantly (10-15lbs). This will provide the right challenge to stimulate growth and strength gains.
Remember, the goal is not to max out every session, but to find the optimal load that allows for progressive improvement over time. Listen to your body and adjust accordingly. By doing so, you’re setting yourself up for success in your next session and beyond.
Note: Keep a training log to track your progress and inform your decisions for future workouts.
| APRE3 REPS | APRE 3RM | APRE6 REPS | APRE 6RM | APRE10 REPS | APRE 10RM |
|---|---|---|---|---|---|
| 1-2 | Decrease 5-10lbs | 0-2 | Decrease 5-10lbs | 4-6 | Decrease 5-10lbs |
| 1-2 | Same Weight | 3-4 | Decrease 0-5lbs | 7-8 | Decrease 0-5lbs |
| 5-6 | Increase 5-10lbs | 5-7 | Same Weight | 9-11 | Same Weight |
| 7+ | Increase 10-15lbs | 8-12 | Increase 5-10lbs | 12-16 | Increase 5-10lbs |
| 13+ | Increase 10-15lbs | 17+ | Increase 10-15lbs |
Next Session Weight Selection
After completing your APRE workout, the final piece of the puzzle is setting targets for your next session. It’s all about progression and adaptation. Here’s how to determine the weights you’ll use next time:
- Successful Set 4: If you hit your target reps with the new weight in the 4th set, congrats! That weight is now your benchmark. You’ll use this increased weight as your new 3RM, 6RM, or 10RM when you tackle your next workout.
- Room for Improvement: Didn’t manage the full 3, 6, or 10 reps in the 4th set with the increased weight? No worries. Use the same weight you lifted today for your next session’s 3RM, 6RM, or 10RM. Consistency is key to building strength.
- Tracking for Triumph: Keep a detailed log of your 3RM, 6RM, and 10RM weights. This isn’t just bookkeeping; it’s a roadmap to your strength journey. Over time, this log will guide you to safely and effectively increase the weight, ensuring continuous improvement and personal bests.
Remember, APRE is a smart system that responds to your performance. By keeping accurate records and making calculated adjustments, you’re ensuring that your strength training is both effective and sustainable.
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About Me
Highly Rated Performance Physical Therapist in Omaha
Hey, my name is Dr. Vince Van Haute, and I’m the owner and founder of Forward Physical Therapy and Performance. I have worked with numerous athletes that participate in CrossFit, weightlifting, yoga, running and more after they’ve been told by multiple healthcare providers that they have to stop doing what they love. As a physical therapist and strength coach for 9+ years, it has been my mission to help active adults get out of pain and move better so that they can perform at their highest potential.
Dr. Vince Van Haute PT, DPT, CF-L1, CSCS
Owner & Founder